3 Powerful Breathing Techniques You Can Use Before Any Presentation

Breathing is important. We all know that. And did you know that breathing is especially important before public speaking? Taking deep breaths can help you calm your nerves, focus your thoughts, and deliver a kick-ass presentation.

Let’s face it–public speaking can be nerve-wracking. Even the most seasoned presenters get a case of the jitters from time to time. It has definitely happened to me when I have had high profile speaking engagements.

Instead of letting those nerves get the best of you, learning science-backed breathing techniques that you can use before your presentations will be a game changer.

You might be thinking, I know how to breathe, is there really more to it?

The short answer is yes. And there’s a series of breathing techniques I’ve collected over the years that have helped me tremendously in my public speaking journey and during my career as an entrepreneur.

Why Proper Breathing is So Important Before a Presentation

When you're nervous, your body goes into fight or flight mode. This can cause shallow breathing, which can make you feel even more anxious. By taking deep breaths, you're sending signals to your body that you’re not in danger and that you have control.

Plus, taking deep breaths can help you focus your thoughts. When you're nervous, it's easy for your mind to start racing. By focusing on your breath you can calm your mind and stay focused on the task at hand.

So, what's the best way to breathe to prepare for an important presentation? 

In this blog post we’ll walk through 3 of my favorite breathing techniques – belly breathing, 4-7-8 breathing, and box breathing. These techniques are easy to do and can be done anywhere, whether you’re at home, at the office or on-the-go.

1. Belly Breathing

   One of the most effective ways to calm your nerves and boost your confidence is by practicing belly breathing. This technique involves taking slow, deep breaths that fully engage your diaphragm.

   I personally love to use belly breathing before delivering an important presentation, and it’s a technique that I’ll often walk my students through during Encore Communication Coaching sessions.

   There are so many benefits to using the belly breathing technique. It helps reduce stress and anxiety by slowing down your heart rate and lowering blood pressure (1). It also increases oxygen flow to your brain and body, which can improve your mental and physical performance.

   So, how can you use the belly breathing technique effectively before a presentation? 

   Step 1: Find a quiet place to sit, stand or lie down. Any body position will work here, as long as you’re comfortable enough to breathe deeply and freely.

   Step 2: Place one hand on your chest and the other hand on your stomach.

   Step 3: Close your eyes and take a deep breath in through your nose, filling your lungs from the bottom up. You’ll feel your stomach rise and your hand on your stomach move outwards, while your hand on your chest stays still.

   Step 4: Hold your breath for a few seconds, then slowly exhale through your mouth pushing all the air out. You should feel your stomach contract and your hand on your stomach move inwards.

   Repeat this process for a few minutes, focusing on your breath and the sensation of your stomach rising and falling.

    

2.  4-7-8 Breathing

   The 4-7-8 technique is another favorite of mine and for good reason – it’s a form of pranayama, which is a type of yogic breathing exercise that’s been used for centuries to promote relaxation and reduce stress (2).

   Here’s how to use it:

   Step 1: Get into a comfortable position– either sitting, standing or lying down. 

   Step 2: Place the tip of your tongue on the roof of your mouth behind your front teeth. Keep it there throughout the exercise. 

   Step 3: Breathe in deeply through your nose for 4 seconds. 

   Step 4: Hold your breath for 7 seconds. 

   Step 5: Exhale slowly through your mouth for a count of eight, making a whooshing sound as you exhale. 

   Repeat this process three more times for a total of four cycles. 

   If you use this technique, let me know how it works for you over on our Instagram.

    

3.  Box Breathing

   Box breathing is a controlled breathing technique where you visualize the process of drawing a box or square with each breath. I find it the most interesting out of all the techniques because of the visualization element. 

   Box breathing originated from ancient yogic practices where it’s known as sama vritti or equal breathing, and it’s most commonly used by Navy SEALs to promote optimal breath, parasympathetic activation, concentration and mindfulness (3). Pretty cool, huh? 

   Box breathing is another one of my favorite techniques because it’s a truly simple pattern that anyone can follow. And it’s fun. 

   Here’s how to do it: 

   Step 1: Find a comfortable seated position. Sit up straight with your feet flat on the floor and your hands resting on your lap or thighs. You can close your eyes or leave them open, whatever feels most comfortable for you. 

   Step 2: Breathe in through your nose for a count of four. Imagine you’re drawing the first line of a box while drawing air up from your belly and into your lungs. Focus on filling your lungs with as much air as possible. 

   Step 3: Hold your breath for a count of four, and do your best to keep your lungs comfortably full. This step can be challenging, so if you find it difficult to hold your breath for four seconds, you can reduce the count to two or three seconds until you build up your lung capacity. Picture drawing the next line of your box across the top. 

   Step 4: Slowly exhale through your mouth for a count of four and imagine you're blowing out all the air in your lungs. While you’re exhaling, visualize drawing the next line of your box. 

   Step 5: Now hold your breath for a count of four after you've fully exhaled, drawing the final line of your box to complete the square. 

   Repeat this process for around 5 minutes or for as long as it feels good to you. 

   Box breathing is an easy and effective technique that can be done anywhere, and it’s perfect to implement into your routine before an important meeting or presentation, or whenever you want to get centered and focused.

     

Conclusion

By practicing breathing techniques before your presentations, you'll not only calm your nerves, boost your confidence, and improve your mood – you’ll also improve your speaking and delivery skills. You'll be able to project your voice more effectively and maintain a steady pace and rhythm throughout your presentation. 

All of this will add to your connection with your audience, which of course, is the goal during any presentation.

I highly recommend incorporating breathing practices into your daily routine – even a few minutes daily can go a long way. And if it’s the habit piece that’s getting in your way, check out this page to learn about the 201 Day Achievement Principle System. We have a complimentary habit tracker that’s perfect to test out if you’re struggling to keep up with any of your daily practices. 

So, take a deep breath and start practicing these breathing techniques today. No excuses 😉

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Sources

1. Learning diaphragmatic breathing
2. What to Know About 4-7-8 Breathing
3. How To De-Stress In 5 Minutes Or Less, According To A Navy SEAL